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Category Archives: Exercising Outdoors

Summer officially begins this Wednesday, June 21, at 12:24am. That means it’s time for my annual reminder about safe exercise when Mother Nature turns up the heat.

HUMAN HVAC SYSTEM 101

To understand the body’s natural cooling system, consider a smart phone on a battery-saver setting. This setting will give priority to the most important functions and shut down less necessary functions as it gets low on power to avoid complete system failure.

Similarly, keeping the core temperature within the normal range is a priority for the human body. The brain knows a rise of a few degrees in core temperature can lead to heat exhaustion and heat stroke. Both will cause acute illness and can lead to organ failure and even death. To avoid this, when the environment heats up, the body will slow or shut down less necessary functions and divert energy to keep temperature normalized.

Cooling happens when sweat glands are signaled to release water on the skin’s surface. Cooling doesn’t come directly from the sweat but, rather, from the evaporation of the perspiration. Anything that impedes evaporation puts a strain on the body’s cooling system. The more this system is taxed, the greater the risk it will fail.

The very first signs that the body is having trouble keeping cool are cramping and dehydration. Ignoring these early warning signs is a recipe for heat exhaustion or, worse, heat stroke.

RULES OF HOT WEATHER ENGAGEMENT

#1: Avoid the hottest time of day:There is no correlation between sweat and number of calories burned.

It’s true an elevated heart rate during exercise induces more sweat and calorie burn than a body at rest. But, calorie burn is related to work output, not sweat generation. For example, run on a cold day and you’ll perspire and burn calories. But, you’d probably sweat just as much lying on the beach in July. There’s no excess calorie burn while sunbathing even though perspiration is high. In fact, you may burn fewer calories lying on the beach as compared to lying on your couch and here’s why.

The body’s energy production releases heat as a by-product of burning calories and, when the environment is hot, the body will produce less internal heat to keep cool. Whether you sunbathe or run at noon on a 90 degree day, your body will adjust its systems to cool the body while expending the fewest calories possible.

It may feel like you’re getting a great workout on a hot day, but the exhaustion you feel comes from the body diverting its resources away from the cardiovascular system and muscles to reduce calorie burn and rev up the cooling system. The more hot and humid the conditions, the quicker the diverting process kicks in. This isn’t a productive workout. On the contrary, it’s risky with none of the rewards.

#2: Don’t overdress: Remember, the body cools not from the sweat itself but from the evaporation of sweat off exposed skin. Covering skin impedes evaporation. The hotter, more humid the day, the more exposed skin you should have.

#3: Beware humidity: Wet, heavy, still air impedes the evaporation process. Dry, breezy air is conducive to evaporation. So, while running in 90 degree weather in the arid desert is risky, running in 85 degree weather in 85% humidity could be deadly.

Both heat and humidity need to be taken into consideration before deciding to exercise outdoors. Weather websites and apps post current temperature and relative humidity. An easier indicator to use is a third number often posted, sometimes called the “feels like”, “real feel” or the wet bulb globe temperature (WBGT). WBGT is derived from a formula that takes into consideration temperature, humidity and radiant heat.

By the way, the same rules apply if you’re working out indoors without air conditioning. Using fans can aid the evaporation process but care should be taken to keep workout times shorter and intensities lower in very humid conditions.

Hydration: Two hours before exercise, drink 17-20 oz of water. Sip 7-10 oz of water every 10-20 minutes while exercising. Afterwards, drink 16-24 oz for every one-hour period of your workout. Under these circumstances, it’s recommended to include sports drinks that contain sodium and electrolytes which are also lost when we perspire.

Time of Day: Avoid the hottest time of day when sunlight is direct and shade is in short supply – 11am to 5 pm. Opt for right after sunrise or just before sunset when the sun is low on the horizon. Watch the sky and consult weather forecasts, high heat and humidity increases the likelihood of dangerous storms.

DECONDITIONED or those with CARDIOVASCULAR or PULOMONARY CONDITIONS:Avoid all outdoor workouts as WBGT exceeds 80 degrees: Individuals in these categories are especially vulnerable. Opt to exercise in air conditioned indoor environments instead. Follow the above precautions for hydration, attire, time of day and intensity when WBGT is in the 75-80 degree range.

EVERYONE: Avoid outdoor workouts when WBGT nears or exceeds 90 degrees: If you’re a regular exerciser, being forced to change things up courtesy of Mother Nature can be a positive thing. It’s a fitness boost to introduce unfamiliar workouts on different days. Some alternatives to your regular workout when it’s too risky to do the status quo:

Get a day pass for a nearby gym

Do a lap swim workout at the local pool

Sample a studio yoga or Pilates class

Do an online cardio-strength training workout in an A/C environment

Swap your rest day for the week

Be smart and healthy on those oppressive days and be fit and happier all summer long.

A quick check of my blog history tells me I’m a running a little later than usual on my annual post about cold-weather workouts and safe shoveling practices. So, without further ado, here’s everything you need to know about shoveling and working out safely when Jack Frost and Old Man Winter settle into your neck of the woods.

Winter Workouts + Shoveling = Fantastic Fitness

Unlike working out in extreme heat, working out in cold temperatures can be beneficial if your goal is maximum calorie burn. The body needs to work extra hard to keep the core warm while also supplying the cardiovascular and muscular systems with oxygen and blood to get you through your workout. The best way to accomplish both of these things is for the body to generate its own heat and energy in the form of calories burned. So, the more the mercury drops, the more calories we burn when compared to the same workout on a milder day.

Shoveling has even more calorie-burning benefits. On average, we burn 288 calories per hour while shoveling. Even more impressive is the nature of the workout. Shoveling is a high-intensity, full-body strength training workout that raises the heart-rate enough to qualify as cardiovascular exercise too. Plus, this type of workout maximizes post-exercise calorie burn (EPOC), known as after-burn. Meaning, in the end, one burns far more than 288 calories per hour while building muscle and strengthening bones.

Safety First

Conditions that limit winter workouts: Working out in extreme cold, as the boosted calorie burn implies, is taxing on our bodies, particularly the cardiovascular, pulmonary and circulatory systems. It’s recommended that those with the following conditions avoid shoveling more than a few inches of snow and check with their physicians for guidance on cold-weather activities:

Circulatory: atherosclerosis, diabetes with neuropathy, history of stroke, embolism or aneurysm

Conditions that limit shoveling: The heavier or deeper the snow, the longer one has to shovel and the colder the conditions the more rigorous the task. In addition to the above conditions, individuals that fall into any of these categories should avoid shoveling more than a few inches of snow:

Elderly, obese, deconditioned or sedentary individuals: If you can’t jog on a treadmill for 20 minutes without stopping, it’s probably unsafe for you to shovel heavy snow or for extended periods of time.

Protecting yourself during cold weather workouts: There are specific parameters for when not to exercise in extreme heat and humid conditions, but not when it comes to cold. The reason is it’s possible to guard against things like frostbite and hypothermia if one is properly dressed and prepared. Most running community websites seem to agree that it’s okay, if geared appropriately, to run outdoors as long as the temperature with wind chill is 0 degrees or above. Here’s how to be safe and prepared:

Middle layer for vigorous workouts: This is your insulation layer to absorb and capture heat from your body. You want it to be warm but not bulky. Wool and fleece are good insulating yet lightweight fabrics.

Top layer for vigorous workouts: A lightweight jacket with a water resistant shell is a good choice to keep dampness out and block the wind. Even better if it has mesh venting in the armpits to allow for evaporation.

Middle & top layer for light to moderate workouts: Your body won’t be generating as much ambient heat and you’ll feel the elements if it’s under 20 degrees. Choose a synthetic under layer (see above) with a lined parka or ski jacket and fleece-lined warm-up pants.

Protect the extremities: No matter the type of workout planned, you need to protect against frostbite. Fragile tissues in the extremities – hands, nose and other areas of the face, ears and feet – are especially vulnerable. Cover these areas and avoid prolonged exposure when temperatures with wind chill get close to single digits. Keep in mind synthetic fabrics are better at keeping your skin dry and wool and fleece are great for insulation when choosing hats, gloves and socks. When shoveling, insulated and water-proof boots and gloves with good tread and grip, respectively, are a must.

Know the current and predicted conditions and choose accordingly. It’s best to avoid early mornings and mid-to-late evenings since these tend to be when it’s darkest and coldest, increasing all risk factors for injury and exposure ailments. If these times can’t be avoided choose well-lit routes, wear reflective clothing and a light. But, even in daylight, there are plenty of dangers when temperatures are below freezing. Know the current air and wind chill temperatures and if any major changes are expected in terms of wind speed and precipitation while you’ll be out. Unless your activity requires snow or ice, choose routes with the least ice and snow cover. And, the colder and windier the conditions, the shorter your workout should be.

Pick the roads more travelled. If you should take a spill off your bike or severely turn an ankle on your jog in extremely cold conditions, a few extra minutes of waiting for help could put you at high risk of frostbite or hypothermia. This is especially true if you’re working out alone. Stick to well-travelled areas, have a charged cell phone with you, and be sure loved ones know your route and how long you plan to be out.

You know who you are, I’ve seen you out there. Heat Advisory alert pops up on your weather app? Humbug! Meteorologists tell us the air quality is poor, the UV Index is off the charts, stay inside and avoid any unnecessary activity outdoors? Nonsense! Clearly, that doesn’t apply to you. You’re a road warrior. You run marathons, kick butt in triathlons and cycle for hours on your CrossFit “recovery” days. Being sidelined by heat domes is for amateurs. For you, the warnings are a double dog dare.

I don’t like messing with my workout schedule or pulling back on the intensity and detest missing a workout. But, consider me solidly behind the meteorologists and doctors who urge us to put safety first when it comes to working out in extreme heat and humidity. It’s a combination of my personal ultra-sensitivity to these conditions and probably knowing a little too much about the risks as part of my education as a trainer. Yet I know a lot of my fellow fitness enthusiasts don’t share my aversion to hot weather workouts.

Look, I’m not here to judge. I’m here to help. I understand these kinds of conditions do tend to come in waves. If it were a matter of a day here or there, we could manage a work around, no problem. But, when we have a week to ten days of this living hell, we’re not going to take that kind of time away from training. The question is: How to work out at the frequency, intensity and duration desired without a drop in performance or risk of serious health consequences in extreme conditions?

Rule #1: Accept the body’s limitations. No matter your fitness level and conditioning, you’re human. It’s a fact the human body will institute a series of body-cooling responses under extreme hot and humid conditions that will reduce performance compared to the same workout under normal conditions. It’s a necessary response to keep the body’s core temperature from rising. There’s no work-around, nothing you can do to over-ride the sympathetic nervous system.

Rule #2: Don’t cut off your nose to spite your face. Once you understand and accept Rule #1, you must also come to realize that pushing yourself through your regular routine under extreme conditions greatly increases the risks for dehydration and heat stroke. It’s a high risk, no reward situation.

Every Tuesday, you do your longest run at race pace and this coming Tuesday is predicted to have the highest heat index of the week. If you put your ego above your training goals, you may decide to change nothing. However, your performance output will be less compared to most other Tuesdays and you run the risk of adverse effects that could affect some or all of your training for the rest of the week.

Wouldn’t it be better to adjust your usual schedule to maximize output for the entire week? Perhaps Friday is normally your rest day and the heat wave is predicted to break on Thursday. Under those circumstances, I’d recommend swapping your rest and endurance run that week and re-arrange your remaining training days for the week accordingly.

If the prediction is for one of the dreaded heat domes that can last over a week, acclimatization is the best strategy. This requires a gradual build-up in distance and intensity over several days while following the guidelines listed below. This trains your body to adapt to the conditions.

Everyone adapts at her own pace, so you need to listen to your body to determine when you’ve fully adapted and can safely workout under hot and humid conditions. For some, full acclimatization can be achieved in a few days, for others, it can take a week or more. However, even when fully acclimated, safety guidelines are a must once the heat index climbs above 80°. It’s not advisable, even for the most fit, to exercise outdoors when the heat index is above 90°.

Guidelines for Exercise When Heat Index > 80° F

Hydration: 2 hours prior to exercise drink 17-20 oz of water. Sip water while exercising – approximately 7-10 oz every 10-20 minutes. Following exercise, drink 16-24 oz for every one-hour period of your workout. Some of the post-workout hydration should be in the form of a sports drink to replenish sodium, glucose and electrolytes. If your workout is longer than an hour, a sports drink or gel while exercising is also recommended.

Time of Day: Avoid the hottest time of day when sunlight is direct and shade is in short supply – 11am to 5 pm. Opt for right after sunrise or just before sunset when the sun is low on the horizon. Keep an eye on the sky and forecasts, high heat and humidity increases the likelihood of dangerous storms.

Intensity: Avoid any high-intensity or prolonged endurance exercise. These are the days to do moderate intensity, shortened workouts.

It’s important to note that exercising in high heat and humidity is safe only for conditioned, healthy individuals. It is not safe to exercise outdoors for individuals who have cardiovascular, pulmonary or circulatory conditions or for those who are de-conditioned when the heat index exceeds 80 degrees. For more information on hot weather exercise, click here.

I, for one, am looking forward to a forecasted temperature that begins with the number eight. Looks like I’ll have to wait a while. 🙁 In the meantime, be fit, be smart, be safe and stay cool.

Memorial Day, the unofficial start of summer. Time to review the protocols of summer weather exercise.

The Human HVAC System 101

When discussing the body’s natural cooling system, a smart phone on a battery-saver setting is an apt comparison. A phone on this setting will give priority to the most important functions and shut down less necessary functions as it gets low on power.

Similarly, keeping the core temperature within the normal range is a major priority for the human body. The brain knows a rise of two or three degrees in core temperature can lead to heat stroke and heat exhaustion. Both will cause acute illness and can lead to organ failure and even death. To avoid this, the body will shut down less necessary functions. This process first triggers symptoms, like cramping and dehydration, that signal it’s time to stop activity to avoid real damage.

In addition, the body employs its natural cooling system. Sweat glands are signaled to release water on the skin’s surface. Cooling comes not from the sweat but, rather, from the evaporation of the perspiration. Anything that impedes evaporation puts a strain on the body’s cooling system. The more this system is taxed, the greater the risk it will fail.

Rules of Hot Weather Engagement

#1: Avoid the hottest time of day:There is no correlation between sweat and number of calories burned.

It’s true an elevated heart rate during exercise induces more sweat and calorie burn than a body at rest. But, calorie burn is related to work output, not sweat generation. For example, run on a cold day and you’ll perspire and burn calories. But, you’d probably sweat just as much lying on the beach in July. There’s no excess calorie burn while sunbathing even though perspiration is high. In fact, you may burn fewer calories lying on the beach as compared to lying on your couch.

Why? The body’s energy production releases heat as a by-product of burning calories and, when the environment is hot, the body will produce less internal heat to keep cool. Whether you sunbathe or run at noon on a 90 degree day, your body will adjust its systems to cool the body while expending the fewest calories possible.

It may feel like you’re getting a great workout on a hot day, but the exhaustion you feel comes from the body diverting its resources away from the cardiovascular system and muscles, reducing calorie burn, to keep the cooling system from being overrun. The more hot and humid the conditions, the faster you’ll experience those first warning signs – cramping and dehydration. This isn’t a productive workout. On the contrary, it’s risky with none of the rewards.

#2: Don’t overdress: Remember, the body cools not from the sweat itself but from the evaporation of sweat off exposed skin. Covering skin impedes evaporation. The hotter, more humid the day, the more exposed skin you should have.

#3: Beware humidity: Wet, heavy, still air impedes the evaporation process. Dry, breezy air is conducive to evaporation. So, while running in 90 degree weather in the arid desert is risky, running in 85 degree weather in 85% humidity could be deadly.

Both heat and humidity need to be taken into consideration before deciding to exercise outdoors. Weather websites and apps post current temperature and relative humidity. An easier indicator to use is a third number often posted, sometimes called the “feels like”, “real feel” or the wet bulb globe temperature (WBGT). WBGT is derived from a formula that takes into consideration temperature, humidity and radiant heat.

If you workout indoors in an un-air conditioned environment, it’s essential to use fans blowing directly on the body to assist the evaporation process when temperature and humidity levels are high.

Hydration: 2 hours prior to exercise drink 17-20 oz of water. Sip water while exercising – approximately 7-10 oz every 10-20 minutes. Following exercise, drink 16-24 oz for every one-hour period of your workout. In this circumstance, it’s okay for a recreational exerciser to have a sports drink post-exercise that contains sodium and electrolytes which are also lost when we perspire.

Time of Day: Avoid the hottest time of day when sunlight is direct and shade is in short supply – 11am to 5 pm. Opt for right after sunrise or just before sunset when the sun is low on the horizon. Keep an eye on the sky and forecasts, high heat and humidity increases the likelihood of dangerous storms.

Intensity: Avoid any high-intensity exercise. These are the days to do low to moderate intensity, shortened workouts. Save your best runs, power walks and steepest cycling hills for a cooler day.

DECONDITIONED or those with CARDIOVASCULAR or PULOMONARY CONDITIONS:Avoid all outdoor workouts and non-A/C indoor exercise as WBGT exceeds 80 degrees: Individuals in these categories are especially vulnerable. Opt to exercise in air conditioned indoor environments instead. Follow the above precautions for hydration, attire, time of day and intensity when WBGT is in the 75-80 degree range.

EVERYONE: Avoid outdoor workouts and non-A/C indoor workouts when WBGT nears or exceeds 90 degrees: If you’re a regular exerciser, being forced to change things up courtesy of Mother Nature can be a positive thing. It’s a fitness boost to introduce unfamiliar workouts on different days. Some alternatives to your regular workout when it’s too risky to do the status quo:

Get a day pass for a nearby gym

Do a lap swim workout at the local pool

Sample a studio yoga or Pilates class

Do an online cardio-strength training workout in an A/C environment

Swap your rest day for the week

Be smart and healthy on those oppressive days and be fit and happier all summer long.

That’s me in the pic post-shovel. Yup, I not only survived the Blizzard of 2016 but I shoveled it off my driveway, stairs and walkways with my own bare hands! (Well, actually, I was wearing gloves and my husband also shoveled with me, but still!). Here’s the final box score:

Total amount: 20.5 inches: shoveled 8″ on Saturday and 12.5″ on Sunday

Total shoveling time: 4 hours

Final score: Me 1: Blizzard 0

Thanks to focusing on my form and making sure I did extensive stretching after both bouts with the shovel, my muscles are sore but I’m not in pain – no pulled muscles or achy joints. In fact, I feel pretty good today.

Sadly, post-storm news reports include people who suffered heart attacks while shoveling. Shoveling is safe only for healthy individuals who exercise regularly. The following is a list of individuals who should NOT shovel:

Those with cardiovascular diseases

Individuals who suffer from pulmonary diseases, such as asthma, COPD and emphysema

People who have circulatory problems like diabetes or atherosclerosis

The elderly

Obese, deconditioned or sedentary individuals. For example, if you can’t jog on a treadmill for 20 minutes without stopping, it’s probably unsafe for you to shovel.

Skip the Gym, Grab a Shovel

If you’re healthy enough to shovel it’s a fantastic workout. How fantastic? On average, 288 calories per hour. Even more impressive is the nature of the workout. Shoveling snow is a high-intensity, full-body strength training workout that raises your heart-rate enough to qualify as cardiovascular exercise too. As if that weren’t enough, this type of workout maximizes post-exercise calorie burn (EPOC), known as afterburn. Meaning, in the end, one burns far more than 288 calories per hour while building full-body muscle and strengthening bones.

The following is everything you need to know to get a great workout while reducing risk for injury and ensuring proper recovery:

Proper Form and Strategy: If you have the luxury of being able to choose when you venture out with the shovel, choose wisely. Information like total predicted accumulation, how wet (heavy) or dry (light) the snow will be, when the storm will begin and end, when snowfall will be heaviest, and if there will be mixed precipitation (sleet or rain) can be helpful in determining whether to shovel when the storm is over or to shovel in stages throughout the storm. Even the most fit can overdo it by overloading muscles not accustomed to shoveling. So, good form is extremely important:

Use your legs. Lifting should be accomplished primarily through the legs, not the back or shoulders. The first movement as you scoop snow with the shovel is a basic squat: bend the knees, hinge at the hips (not at the waist), brace the core (flat back, belly button pulled inward, abs engaged) as you inhale. The “scooping” hand is on the handle while the “lifting” hand is grasping the shovel post just above the shovel blade, both elbows are bent. To lift the shovel, straighten legs, keeping core braced, as you exhale.

Keep using your legs. The momentum of lifting with the legs assists the back and shoulders with “throwing” the snow off the shovel. A slight twist at the waist, pivot in the hips while straightening the arms toward the direction of where you want the snow to land is all that’s needed if you are properly using your legs.

Don’t overdo the weight. If the snow is wet and heavy and/or the snow banks are tall (necessitating throwing the snow higher than your waist), don’t fill the shovel blade. The amount you can lift is determined by your form. If the momentum of straightening the legs isn’t forceful enough to throw the snow, causing you to arch your back , then you have too much snow in your shovel. Better to do more repetitions than throw your back out.

Balance your arm workout. Your hand positions (which hand is on the handle and which is on the post) are determined by what feels most natural to you. To avoid an unbalanced arm, chest and shoulder workout, force yourself to switch the hand positions on the shovel. You can time it (switch every 5 minutes, for example), or switch after a pre-determined number of rows, or, if you’re like me and you listen to music while shoveling, switch at the beginning of each song.

Safest Attire and Equipment: Use a good, quality shovel that is sturdy but not too heavy with a post that is the correct length for your height. Here are a few more tips on choosing the right shovel. As for attire, see my post on dressing for cold weather workouts. Insulated, water-proof snow boots and insulated, water-proof gloves with good grip are a must.

Pre and Post Shoveling Regimen: Don’t do the heaviest work right away. Like any vigorous workout, you want to warm-up first. Start with stairs or narrow walk-ways as a form of warm-up. Once your heart-rate increases and torso warms up, then it’s time to tackle the stuff the plows left behind. After you come in from the cold, stretch your hips, back, abdomen, chest, shoulders and upper arms. Examples of stretches by body part can be found at ACE Fitness. Lastly, don’t forget to hydrate. Drink water before, during (if possible) and after shoveling.

Re-Fueling: If you’re shoveling for longer than an hour, you should consider it an intense, vigorous workout and refuel accordingly. In addition to rehydration, sodium replenishment is necessary. And don’t forget the protein. This is a serious strength training workout, the longer you’re out there the more protein you need for muscles to recover.

There you have it, when the next winter storm hits where you live, you’re ready to kick butt too!

I’m a tripper. I wish I had a dollar for every time I said this in response to someone asking me if I do my weekly runs on a nearby pedestrian trail. The trail, which runs over the Old Croton Aqueduct along the Hudson River in New York, should be a runner’s dream. Particularly for someone like me who grew up in rural Massachusetts and enjoys being outdoors in the thick of nature. People living in this area who know me well would rightly assume the aqueduct trail would be my route of choice.

It sure beats running along sidewalks and, unfortunately in my little village, narrow roads without sidewalks with many turns and spirit-crushing hills. Being a mere twenty miles away from New York City also means these tiny, un-sidewalked roads are filled with way too many cars zooming by. The aqueduct, by contrast, is a welcome respite from all of this. A relatively flat terrain, lined with gorgeous old trees with lovely glimpses of the Hudson River and the steep cliffed Palisades on the opposite bank. Who wouldn’t choose that over the alternative? And I do choose trails and woods for walking and hiking. But, running?

This is why I’m quick to respond with,”I’m a tripper” to anyone who is giving me the “Are you crazy?” look when I tell them I don’t run on the aqueduct as often as one might think. My response elicits an understanding nod. This area is very rocky which means two things, particularly on the aqueduct trail. The most obvious, the dirt and grassy pathway is filled with rocks of all shapes and sizes jutting out at odd angles. Some are loose, most are fixed into the ground and don’t budge. The second is the tree roots can’t penetrate deep into the soil with all that rock in the way. Tree roots here twist and undulate in chaotic fashion just barely above the path’s surface. These, along with the rocks, make trippers like me very wary.

I possess the three characteristics of the classic tripper:

I’m not a fast runner, I’m more of a jogger. And that means my stride keeps my feet relatively close to the ground at all times, too easy to get toes hung up on the unexpected tree root or clunky rock.

I’m near-sighted. I’ve been wearing contact lenses to correct this since I was in 8th grade but anyone who needs lenses to function everyday will tell you we are hindered when it comes to perceiving contrast. Especially in the extremes – in both very bright and dim light. The older we get, the more pronounced these hindrances become. Trails often have spots that get direct sunlight and others that have lots of shade. If you’re not wearing sunglasses as you emerge out of the shade into a sunny patch, you’ll never see the hazards in your path. Ditto if you sink deeper into the tree canopy while you’re wearing shades.

And, to complete the trifecta for what makes me a classic tripper, I zone out when I run. I’m not a competitive runner – I don’t do races and I’m not trying to attain a specific goal with my running. I run for pure pleasure. I put on my playlist and I run until my playlist is over. I don’t care how fast I’m going, how far I’m running or how many calories I’ve burned. I just run and get lost in the music or my own thoughts. If I do that on the trail, I’m in trouble.

My remedy for avoiding the noisy traffic of road running and the face plants of trail running is to run on a nearby outdoor track that sits on top of a hill with great vistas in quiet surroundings. It’s easy on the eyes, ears, brain and knees. But, summer has arrived and that lovely track has turned into what feels like a giant pizza oven. I can’t run on the track in the summer. Summer is when I run on the aqueduct and try my best not to embarrass myself or, worse, sprain an ankle or break a bone.

To help me embrace my trail runs, I remind myself of the advantages:

They’re a brain workout. The concentration it takes to trail run helps to sharpen the mind and train agility and reactivity.

The uneven surface strengthens ankle muscles. Yes, they are riskier for ankle turns but, by the same token, the more you trail run the better you guard against ankle sprains by strengthening the muscles, tendons and ligaments around the ankle joint and in the feet.

The surface provides more cushioning compared to pavement, making trail runs gentler on the joints and back.

In order to enjoy the advantages, take precautions to lessen the risks of fall and injury, which are mostly about keeping your eyes on the trail and seeing the trail well:

Sunglasses: Choose snug frames that don’t easily fall off no matter where they’re placed so you can quickly switch from resting them on the bridge of the nose to the top of the head when passing between direct sunlight and heavy shade without losing stride or taking your eyes off the trail. You can spend a little more to get sunglasses with lenses that flip up and down for a more seamless transition.

Bug Repellent: Mosquitoes and ticks carry some pretty nasty diseases so this makes sense just from that perspective. But, I’ve found when I’ve forgotten to put insect spray on before my trail runs, gnats like to linger around the face, near eyes and mouth, making them a dangerous distraction as well.

Proper Footwear: This is especially true if you’re prone to ankle turns or foot fractures. For those vulnerable, I recommend going to a running specific shoe store. These specialty stores will have staff available to help you find the correct combination of cushioning and arch support you need to safely trail run. You’ll likely pay a little more but it’s well worth it.

Yes, I have a love-hate relationship with trail running. I love the beauty, the quiet, the stillness but I hate the hazards. As long as I do my best to neutralize the hazards, I can focus on everything there is to love about it. You can too. Happy trails!

Memorial Day weekend, the unofficial start of summer. The long, hot, humid dog days are fast approaching, if they haven’t already arrived where you live. The perfect time to review the dos and don’ts of hot weather exercise.

The Human HVAC System 101: The human body is often compared to an efficient machine. When talking about the body’s natural cooling system, an apt comparison would be a smart phone on a battery saver setting. A phone on this setting will give priority to the most important functions of the phone, particularly the ones that don’t use up a great deal of battery power, and begin to slow or shut down other less necessary, battery-sucking functions – WiFi, web browsing, Bluetooth – as the phone gets low on power.

Similarly, keeping the core body temperature within a few degrees of normal is a major priority – a life-saving one, as a matter of fact. The body knows a rise of a mere two or three degrees in core temperature can lead to heat stroke and heat exhaustion – both of which will cause one to become very ill immediately and, if left untreated, can lead to organ failure and even death. Prior to this point, the body will shut down less necessary functions (a workout, for example) in an attempt to keep the temperature down. This process triggers other illnesses like heat cramps and dehydration, that are signals to the person to stop what she is doing and seek help.

Therefore, the body has a natural system, perspiration, that works to cool the body when internal and external factors are warming the body. Sweat glands are triggered to release water, which also contains sodium and other chemicals, on the skin’s surface. It is not the existence of the sweat on the skin that cools the body but, rather, the evaporation of the perspiration. Anything that impedes the evaporation process puts a strain on the body’s cooling system. The more the cooling system is taxed, the more priority the body gives to it, while other systems are automatically slowed or turned off.

Don’t #1: Do NOT choose the hottest time of day to workout: The myth persists: The more I sweat, the better quality my workout, the more calories burned. There is no correlation between sweat and number of calories burned.

It is true that as the heart rate rises and the longer the heart rate is in an elevated state, the more sweat one is likely to release in response and the more calories burned as compared to at rest. But, the calorie burn is related to the elevated heart rate or work output, not the generation of sweat. For example, go for a run on a cold day and you will perspire. Clearly, there is also significant calorie burn taking place. But, you probably would sweat just as much lying in direct sunlight on the beach in July. There is little to no excess calorie burn happening while sunbathing even though perspiration is high. In fact, the heart rate will slow, purposely slowing the body’s energy production.

Why? The body’s energy production comes from burning calories – expending energy releases heat as a by-product of burning calories. Remember the body’s prioritizing of systems. Whether you decide to sunbathe or go for a run at noon on a 90 degree day, your body is going to find a way to perspire to cool the body while expending the least amount of heat-producing calories as possible.

Yes, it may feel like you’re getting a great workout, but the exhaustion you feel comes from the body diverting its resources away from the cardiovascular system and muscles in order to keep the cooling system from being overrun. The more hot and humid the conditions, the harder you are working and the longer you are out, the faster you will reach the point of those warning signs – cramping and dehydration. This is not a productive or high quality workout. On the contrary, it’s a risky workout with none of the rewards.

Don’t #2: Do NOT overdress: Again, the myth persists: If I wear more clothes, I’ll sweat more and I’ll burn more calories. Wrong. You aren’t sweating more, you’re evaporating less. Remember, the body cools not from the sweat itself but from the evaporation of sweat off the exposed skin. Having skin covered impedes the evaporation process. The hotter and more humid the day, the more exposed skin you should have in order to assist the body’s cooling system.

But this isn’t just for outdoor, summertime exercise. This is also true of indoor workouts. Outdoor workouts in cold temperatures are the only workouts that require covering arms and legs in their entirety.

Don’t #3: Do NOT believe humidity is your workout buddy: Wet, heavy, still air impedes the evaporation process. Dry, breezy air is your friend. Humidity is the enemy. Put another way, running in 95 degree weather in the desert is risky; running in 85 degree weather in 85% humidity could be deadly.

The best approach is to take both heat and humidity into consideration before deciding to exercise outdoors. Weather websites and apps will post current temperature and relative humidity. An easier indicator to use is a third number often posted, sometimes called the “feels like”, “real feel” or the wet bulb globe temperature (WBGT). WBGT is derived from a formula that takes into consideration temperature, humidity and radiant heat. See below for the guidelines on exercise using the WBGT.

If you workout indoors in an un-air conditioned environment, it’s essential to use fans blowing directly on the body to assist in the evaporation process when the air temperature and humidity levels are high.

Hydration: 2 hours prior to exercise drink 17-20 oz of water. Sip water while exercising – approximately 7-10 oz every 10-20 minutes. Following exercise, drink 16-24 oz for every one-hour period of your workout. In this circumstance, it’s okay for a recreational exerciser to have a sports drink post-exercise that contains sodium and electrolytes which are also diminished while working out in heat and humidity.

Time of Day: Avoid the hottest time of day when sunlight is direct and shade is in short supply – 11am to 5 pm. Opt for right after sunrise or just before sunset when the sun is low on the horizon. Keep an eye on the sky and forecasts, high heat and humidity increases the likelihood of thunderstorms.

Intensity: Avoid any high-intensity exercise. These are the days to do low to moderate intensity, shortened workouts. Save your best runs, power walks and steepest cycling hills for a cooler day.

DO #2: For Deconditioned or Those with Cardiovascular or Pulmonary Conditions:Avoid all outdoor workouts and indoor exercise in an uncontrolled environment as WBGT nears or exceeds 82 degrees: Those who don’t exercise regularly, are overweight or who have heart or lung conditions are especially vulnerable in hot, humid conditions. Opt to exercise indoors in air conditioned environments instead.

DO #3: Avoid Outdoor Workouts and No A/C Indoor Workouts: When “Real Feel” Temperature (WBGT) nears or exceeds 90 degrees: If you are a regular exerciser, particularly if you have the same weekly routine, being forced to change things up courtesy of Mother Nature can actually be a positive thing. It’s healthy and productive, in terms of fitness gains, to keep your body guessing and introduce unfamiliar workouts on different days. Here are some suggestions for alternatives to your regular workout when it’s too risky to do the status quo:

Get a day pass for a nearby gym

Find out the lap swim times for a local pool

Sample a studio yoga or Pilates class

Do an online cardio-strength training body weight workout in a cool, indoor environment

Swap your rest day for the week

Remember, be smart and healthy on those oppressive days and be fit and happier all summer long.

It was a long, frigid, snowy winter for much of the U.S. this year. Nowhere is this more true than the Northeast, where I live. I belong to a Facebook group (Team #SomeNerve) made up of amateur athletes, mostly local, who are training for bike races, half-marathons, triathlons and the like or are just trying to get back into a biking or running routine after many years away from activity. We all happen to be, shall we say, more mature – average age is probably somewhere in the 40 range.

Well, it was a difficult winter for even the most dedicated cyclists and runners. Tough to keep a training routine through feet of snow and temps in the single digits. But, those race dates don’t get postponed just because Mother Nature forced us indoors for long stretches.

The good news is spring has finally sprung and people are out, trying to reach peak training in time for their races. But here’s what my fellow team members are learning – even if you dutifully moved your workouts indoors to a tedious machine, you weren’t really training as much or as hard as you would have outdoors. Plus, you have become unaccustomed to the type of conditions, and consequences of those conditions, that are unique to outdoor training. And, soberingly, we didn’t get any younger over winter. Common complaints: tight muscles and joints, severe cramping and achingly sore muscles post-workout.

This led to a series of Q&A back and forths between several team members and me, their resident personal trainer. Here are the highlights:

Question Summary: What do I do to alleviate sore, tight and weak muscles?

Answer:One of the things most often overlooked in training is strength and flexibility conditioning. Those who compete in races, whether running, cycling or swimming, are all too familiar with the step-process of progressing distance/duration/intensity/speed in their respective disciplines. But it’s just as important what you do to train when you’re not in your running shoes, on your bike or in the water. Establishing a regular strength & stretch routine is important for performance improvements as well as to help prevent injury. Also important, beginning and ending your rides, runs and swims with the proper type of muscle and joint work helps to loosen you up before getting into the meat of your workout and lessen post-workout soreness.

Establish a Strengthening & Stretching Routine: These are 30 minute strength & flexibility workouts, with links to video and written step-by-step instructions, that can be done anywhere, you don’t need a gym or any equipment. Just click on your discipline to link to the workout:

Pre-Workout: Do not stretch prior to your workout. Exercise research has proven that static stretching before cardio activity has no benefit in terms of performance or pain and injury prevention. In fact, some studies have shown that static stretching muscles that aren’t warmed up could put the exerciser at higher risk of muscle strain. Instead of stretching, make sure you’re allowing for proper warm-up. Cycle, jog or swim at a leisurely pace for 2-10 minutes prior to your workout. How long you warm-up is determined by what your body needs. If it’s been a while, warm-up for longer. If you just exercised the day before, you may need less time. Ultimately, you are the best judge on any given day – listen to what your body is telling you in terms of warm-up.

Post-Workout: No matter how conditioned you are, it’s essential to stretch after every workout. You can use the stretches in the above workout links. Keep in mind that some post-workout muscle soreness is unavoidable if you have taken a long break from your workout routine. But pre-workout warm-ups and post-workout stretching will lessen the discomfort.

Question Summary: I cycled indoors all winter long and thought I was ready for an outdoor ride. Part-way through my first, long ride outdoors, I lost all energy and had leg cramps that were so severe, I fell off my bike. I realized later, I had sweat a lot more than anticipated. How much should I hydrate and fuel before, during and after a long, outdoor ride?

Answer: Our bodies get accustomed and unaccustomed to conditions relatively quickly. After cycling indoors for a few months, the change to a cooler environment and layered clothing was significant enough to cause a lot of perspiration without the rider realizing it. We often automatically think we didn’t drink enough water when cramping occurs. But we lose salt as well when we sweat. It’s important to replenish both water and sodium when we exercise vigorously or for long periods of time. Some rules of thumb for hydrating and fueling for endurance training:

Hydration: If you’ll be doing a long training session (over 1 hour) or will be training vigorously in a warm environment, weigh yourself after pre-workout hydration but before beginning exercise:

Pre-Workout: 2 hours prior to exercise: 17-20 oz

During Workout: 7-10 oz about every 20 minutes or more often in high heat. For endurance athletes or training at a very high level, particularly in warm conditions, I recommend a sports drink that contains sugar (not sugar substitute) and sodium. Caveat: Because of the high sugar and sodium levels in these types of drinks, they are not appropriate for light to moderate training. If the workout is less than an hour long and isn’t done in high heat, plain water is sufficient.

Post-Workout: Weigh in again and drink 16-24 oz for every pound lost during the workout. Again, if the workout was particularly long and vigorous or done in hot conditions, sodium replenishment is also recommended.

Fueling: It is never recommended to workout on an empty stomach. However, it’s important to fuel up while still allowing enough time to digest to avoid stomach distress. Also important to avoid foods that are bulky or difficult to digest.

Pre-Workout: 1 hour before, consume low-fat complex carbohydrates. Most of these also contain fiber. Try to choose items that aren’t very high in fiber. Whole grain breads, cereals and fruits are good choices.

During Workout: Unless your workout is extremely long it shouldn’t be necessary to consume solid foods, a sports drink should provide enough calories to get you through. If, however, you will be exercising for several hours, energy bars are portable and easily digestible choices.

Post-Workout: Within 1 hour of completion, your body needs water, sodium, protein and some fats to begin the muscle re-building process. High protein energy bars are good choices as well as traditional foods like nuts, chocolate milk (made with 2% or whole milk), other full-fat dairy products, eggs, fish and meats. Continue to avoid very high fiber foods for a few hours. Vigorous workouts can leave our digestive systems sensitive until our bodies have had some time to recover.

Spring doesn’t have to be as cruel as winter if you take a measured, pro-active approach to getting back out there in the great outdoors. Happy trails!

It’s another brutal winter for many in the United States. For regular gym-goers or outdoor exercise enthusiasts, this type of weather brings the meaning of cabin fever to a whole new level. Read my post from last year (another unrelenting winter for those of us in the Northeast) to reassure yourself that shoveling is a fantastic replacement for the workout you planned but can’t do because of the weather. It’s filled with tips for when and how to shovel as well as guidelines for those who shouldn’t shovel.

We are fast approaching the Winter Solstice and some areas of the country are already experiencing winter weather even though it’s still, technically, fall. Now is a good time to revisit my previous post on the pros, cons and tips on exercising in winter weather.